Boat-Pose Crunch, Part 2

Exhale and lower your torso and legs toward the floor (keep your legs off the ground). Take a deep breath, then exhale, rising back up to the starting position, lifting your knees and scooping your abs. Repeat 10 times.

Heart Lift, Part 1

This exercise strengthens the sides of the body, as it opens your abdomen, chest, and rib cage. Repeat in a rhythmic flow to energize the entire body. Sit on the floor with your right leg straight out in front of you and left leg bent, the sole of the left foot touching the inside of the right knee.

Heart Lift, Part 2

Butterfly Bend, Part 1

Inspired by a traditional Native American dance, this rhythmic movement stretches the chest (which encourages deeper breathing) and strengthens the legs. Stand with feet together, arms by your sides, and a weight in each hand.

Butterfly Bend, Part 2

Exhale, bend the knees, draw the belly in, and sweep arms under, as if scooping up a pile of leaves. Inhale, stand up, and open your arms as if scattering the leaves. You can also do this without weights; simply draw your arms up and over your head in a backstroke to increase the intensity. Repeat 10 times.

Half-Moon Kick, Part 1

This exercise builds core strength, opens the hips, and improves balance. Stand with feet wide and right toes turned out 90 degrees. Put your right hand on the floor about 12 inches in front of your right foot. (Try a block, as shown, for balance and support.)

Half-Moon Kick, Part 2

Transfer your weight onto your right leg. Lift the left leg up to hip height, toes flexed. Rotating your chest up toward the sky, bend your left knee into your chest, then kick it straight out again. Repeat 10 times on each side.

This exercise stretches the front of the body and strengthens the back while boosting circulation. Stand with your right foot planted just in front of the left, a weight in each hand, and your arms reaching slightly behind you. Inhale and swing both arms up overhead, elbows alongside your ears, while kicking the left leg back (without bending the knee). Be sure to keep your core engaged to avoid straining your back. Exhale and return to the starting position. (You can also do this without weights.) Repeat 10 times, then switch legs.